Hey y’all…back from Reno a little bruised and battered from a night of celebrating with my 84 year old gramma and a bunch of my rowdy cousins. We had a little impromptu push ups contest on the dirty downtown streets of the biggest little city, which was to be followed by a pull up contest…I started, three pull ups in and the branch broke. Ouch! Lesson, don’t drink and CrossFit no matter how good of an idea it seems…..

As for tomorrow,




5 rounds

20 second hollow Hold

7 deadhang pullups

50 double unders

A word about double unders for all you groaning right now or dreading tomorrow or thinking maybe you won’t come in because you “hate” double unders or you just can’t do them.

Some things don’t cthosebleepindoubleundersome easy. That’s a hard thing to grasp some days, especially when you’re used to powering your way through life and just adding extra effort to make things happen.

But some things just can’t be powered through, like double-unders here. You can’t just set your jaw and drive through your heels. The rope doesn’t care how big your quads are, or how determined your mind is, or who the heck you are in life.

The rope wants quick wrists, light feet, and — gasp — a relaxed state. WTH? You want me to RELAX? This is CROSSFIT! I’m geared up, pumped up, espresso’d up, and ready to rip through life with my bare hands, sharp teeth, and razor wit! I am roaring!

And so you won’t have double-unders. Not until you learn to listen, relax, and make your body do what the coaches tell you to do. Until you make that commitment, you’ll be passed by every person in your gym who has two feet and learned to listen.

So, chill. Stand tall and relax. Quick wrists, light feet. It seems like the antithesis of an aggressive sport like CrossFit, but that’s the beauty of it all — we must learn the things we don’t want to learn. We must sometimes be who we think we can’t be. And then we learn so much more.

(Words/Photo: Lisbeth Darsh/CrossFit Watertown.)

Also interesting to note “double unders” first appeared in CF.com in 2001

In contrast to running, jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by the balls of both feet rather than the heels.[citation needed] This decreases the ground reaction forces through the patella-femoral joint greatly. Jumping rope also helps strengthen the arms and shoulders.[citation needed] This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes.

This aerobic exercise can achieve a “burn rate” of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile. Jumping rope for 15–20 minutes is enough to burn off the calories from a candy bar.

Imagine if people had to do 20 minutes of double unders before they could buy a candy bar.

Comment by Alexis B — August 30, 2011 @ 3:27 am

DUs! I swear, the day I get them, it will be a personal holiday that I’ll celebrate annually!!!

Comment by Joey Apodaca — August 30, 2011 @ 3:29 am

You are so close Joey! That day is soon!!!

Comment by UNDISPUTED FITNESS — August 30, 2011 @ 3:40 am

I can only hope!

Comment by Joey Apodaca — August 30, 2011 @ 3:47 am

Well, it’s more than hoping…it’s doing! And you are doing great!!!

Comment by UNDISPUTED FITNESS — August 30, 2011 @ 3:54 am

Of course, and I’m gonna do my part. I get paid on Wed and the first thing I’m gonna do is order a jump (speed) rope and practice on my own… Need to get serious about dis!!!

Comment by Joey Apodaca — August 30, 2011 @ 3:57 am

I got a speed rope, and it definitely takes some getting used to, I think now the issue is that it’s coming before I expect it.

Comment by Alex Quezada — August 30, 2011 @ 4:23 am

Alex- your DU’s looked much improved today… Joay- check out RX jumpropes.

Comment by UNDISPUTED FITNESS — August 30, 2011 @ 4:39 am

YEAH!! The way I got my double unders was through a lot of frustration. Crow remembers my first few wods where I was introduced to them. The way I ‘got’ them, was through a commitment I made. I did 100 double unders every day for a month. Regardless of the time it took. DU’s that occurred in a WOD didn’t count.
I simply put in the reps, and they magically came.
How did I ‘get’ double unders and come to view them as a joyful task in a WOD?
I said so.

Comment by Tait — August 30, 2011 @ 8:25 pm

Sounds like a Jedi mind trick Tait

Comment by Alex Quezada — August 30, 2011 @ 9:58 pm

Bryon Granzin says
Wonderful site. Plenty of helpful information here. I was looking for this.Thanks for sharing!

Comment by UNDISPUTED FITNESS — August 31, 2011 @ 5:08 am

Mobility WOD